A. Dynamic Stretches
B. (For time)
25 Dbell Thrusters (dbell each hand)
50 Box Jumps or step ups
75 Dbell Deadlifts (dbell each hand)
1.5 mile run
75 Dbell Deadlifts (dbell each hand)
50 Box Jumps
25 Dbell Thrusters (dbell each hand)
(If you have a vest; wear it 14/20lb)
C. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati
A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches